Burn More Fat in Exercise?
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Introduction
Burn more fat in exercise by ingesting some synephrine. When exercising intensely the body mainly relies on glycogen storage: fat for fuel is used only when exercising at a low intensity. Dietary products promoting weight loss commonly contain synephrine as one of the ingredients. Synephrine is a naturally occurring alkaloid found in citrus fruits and is known for its long lasting adrenic effects compared to noradrenaline or epinephadrine, (all three help oxidise fat and carbohydrates for fuel). The main advantages compared to other adrenaline stimulating supplements is synephrine has a weaker effect on raising arterial tension and heart rate, which means lower side effects.
The Science
The aim of the study “Ephedra-free weight loss dietary supplements containing bitter orange (Citrus aurantium), a botanical source of the adrenergic amines synephrine and octopamine, have quickly emerged on consumer markets to replace banned ephedra products. These supplements may have some of the health risks associated with ephedra, but studies in humans are lacking. Our aim was to characterize the pharmacokinetics and cardiovascular effects of C. aurantium dietary supplements.”
The research published in the British Journal of Clinical Pharmacology investigated the effects of 3 mg per kg of body weight of p-synephrine on fat and carbohydrate metabolism during exercise on 18 subjects. The researchers reported an increase fat oxidation and decreased carbohydrate oxidation at low and moderate intensity. This research further reported that the maximal rate for burning fat was 0.7g/min, which would be 42g of fat per hour when taking the synephrine.
Conclusion
Getting the amount of synephrine used in this study would require consuming around 70 oranges depending on body weight, and therefore supplementation would be the better route. Recommendations are ~10mg and a single dose of up to 50mg when taken in healthy individuals does not affect blood pressure or heart rate over 75 minutes and may increase calorie expenditure up to 65 kcal. (Haller, Benowaitz and Jacob, 2005).
Do not take synephrine or any supplement that obtains to burn fat if you have a heart condition, high blood pressure or diabetes. Please talk to your health care practitioner before taking the supplement. Learn more about fat burning supplements here.
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